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Components

Deadlift

Metcon

Metcon

Metcon

Metcon

Front Squat

Muscle-ups

GHD Sit-ups

Settings

Workout

Mon

Main WOD

Skill

A: Metcon (No Measure)

3 sets NOT for time
5 tall box jumps
30-50 DUs UB set
8-10 strict pull ups

B: Deadlift (3 x 8 , add 10#)

Deadlift

Super set with 12-15 hip extensions
Face down, hip free to move
Bring torso up to parallel and down to 90 degree

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 5 of
15 KB swing Russian
5 box jumps 30/24

Team training

A: Metcon (Time)

As a 2 person team
8 alt rounds ( 4 each )
4 Burpee box jump over 24/20
6 deadlift 275/185
30 DUs

Immediately into B

B: Metcon (Time)

8 alt rounds of
4 burpee box jump over
6 strict HSPU
6 C2B pull ups

Immediately into C

C: Metcon (Time)

8 alt rounds of
4 burpee box jump over
6 TTB
12 wall ball 25/20

D: Front Squat (5 x 3 @ 41X1 , add 5-10#)

Front Squat

Accessory Work

AA: Muscle-ups (5 x 3-5 reps )

Muscle-ups

Focus on good kip , solid lockout (turnout at top) , and full extension at bottom

AB: GHD Sit-ups (5 x 12-15 )

GHD Sit-ups

Want to see some of these movements in action? Check out our .

Whiteboard:

Monday, October 10, 2016

Male Clients

1

DAVE
RASMUSSEN

11:30 AM CrossFit

3 x 8 @ 285 lbs

2

Aaron
Johnston

4:30 PM CrossFit

3 x 8 @ 275 lbs

2

Andy
Mount

5: 30 AM CrossFit

3 x 8 @ 275 lbs

2

John
Rogacki

11:30 AM CrossFit

1 x 8 @ 275 lbs

3

Zachary
Grosshandler

5: 30 AM CrossFit

1 x 8 @ 265 lbs

95, 135, 185, 225; 255, 265, 265

4

Jonathan
Bermudez

11:30 AM CrossFit

3 x 8 @ 260 lbs

5

Chris
Pearcey

6:30 AM CrossFit

3 x 8 @ 255 lbs

5

Private

11:30 AM CrossFit

3 x 8 @ 255 lbs

5

Jeff
Hough

11:30 AM CrossFit

3 x 8 @ 255 lbs

5

Rich
Roskopf

11:30 AM CrossFit

3 x 8 @ 255 lbs

5

Skip
Henkel

5:30 PM CrossFit

1 x 8 @ 255 lbs

6

Jason
Roraback

5: 30 AM CrossFit

1 x 8 @ 225 lbs

7

Private

6:45 PM CrossFit

3 x 8 @ 215 lbs

8

Cody
Koenig

6:45 PM CrossFit

3 x 8 @ 205 lbs

8

Private

5: 30 AM CrossFit

3 x 8 @ 205 lbs

8

Tony
Kordosky

4:30 PM CrossFit

3 x 8 @ 205 lbs

8

Setha
Nhoung

6:45 PM CrossFit

1 x 8 @ 205 lbs

9

Private

8:45 AM CrossFit

3 x 8 @ 195 lbs

10

aaron
yetman

6:30 AM CrossFit

3 x 8 @ 185 lbs

10

Scott
Vernon

11:30 AM CrossFit

3 x 8 @ 185 lbs

10

Alex
Matsuda

5: 30 AM CrossFit

1 x 8 @ 185 lbs

10

Brian
Niepoky

5: 30 AM CrossFit

1 x 8 @ 185 lbs

10

Jens
Deppe

5: 30 AM CrossFit

1 x 8 @ 185 lbs

11

Private

11:30 AM CrossFit

1 x 8 @ 165 lbs

12

Chip
Ueltschey

5: 30 AM CrossFit

3 x 8 @ 125 lbs

13

Bill
Hoppe

8:45 AM CrossFit

3 x 8 @ 115 lbs

Female Clients

1

Katelin
Turner

6:45 PM CrossFit

3 x 8 @ 215 lbs

2

Colette
Matsuda

5: 30 AM CrossFit

3 x 8 @ 190 lbs

3

Dawna
Graham

11:30 AM CrossFit

3 x 8 @ 180 lbs

4

Private

6:45 PM CrossFit

3 x 8 @ 175 lbs

5

Rana
Schnaubelt

4:30 PM CrossFit

3 x 8 @ 170 lbs

6

Lindsay
Durfee

4:30 PM CrossFit

3 x 8 @ 155 lbs

6

Maggie
Beltran

5:30 PM CrossFit

1 x 8 @ 155 lbs

7

Anu
Balu

6:30 AM CrossFit

4 x 8 @ 145 lbs

7

Su
Sparhawk

6:30 AM CrossFit

3 x 8 @ 145 lbs

7

Tracie
Miller

6:30 AM CrossFit

3 x 8 @ 145 lbs

7

Jen
Thomason

4:30 PM CrossFit

1 x 8 @ 145 lbs

8

Courtney
Floersch

6:45 PM CrossFit

3 x 8 @ 135 lbs

9

Casey
Pierson

4:30 PM CrossFit

3 x 8 @ 115 lbs

9

Lisa
Romary

8:45 AM CrossFit

3 x 8 @ 115 lbs

9

Teresa
Morescalchi

4:30 PM CrossFit

3 x 8 @ 115 lbs

10

Jolene
Molinaro

5:30 PM CrossFit

3 x 8 @ 75 lbs

11

Piper
Huber

6:45 PM CrossFit

1 x 8 @ 55 lbs

still on SI injury recovery